Booty Pump

Day 1 (A)

Kettlebell Swing Day!

1 set x WARMUP: 10 reps each move

NA

2 sets x 12 - 15 reps, tempo: 1010

Rest 60 sec between sets

55+ reps, in sets of 10, tempo: explosive

Rest 45+ sec between sets (for "rock your sets")

2 sets x max time, 

(go for 30 - 45 sec)

Rest 60 sec between sets

2 sets x 12 perfect reps, tempo: 2111

Rest 30 sec between sets



As you wait for your kettlebell and/or Week 1 to learn the Swing!:

2 - 3 sets x 5 reps, tempo: 1030

Rest 30 sec between sets

2 sets x 10 - 15 reps, tempo: 1111

Rest 60 sec between sets

2 sets x 10 - 15 reps, tempo: 2011

Rest 60 sec between sets

2 sets x max time,  go for 10+ sec. each set

Rest 30 sec between sets

2 sets x 10 - 15 reps, tempo: explosive

Rest 60 sec between sets

Booty Pump

Month 1 Workouts

Perk Up!

Month 2 Workouts

Get Squat-tastic

Month 3 Workouts

Get Bootylicious

Track your Progress

1Completed Week 1
2Completed Week 2
3Completed Week 3
4Completed Week 4
1Completed Week 1
2Completed Week 2
3Completed Week 3
4Completed Week 4
1Completed Week 1
2Completed Week 2
3Completed Week 3
4Completed Week 4
1Completed Week 1
2Completed Week 2
3Completed Week 3
4Completed Week 4

Kettlebell Swing Days:

WarmUp A

Booty WarmUp A: 

**Go for a brisk walk, do some stairs, deep clean something, dance a bit--move your whole body and get WARM and a little sweaty! (minimum 3 min)

1. Standing Booty Squeeze, 3 second hold, 5 reps

2. Glute bridge, 3 second hold, 10 reps

3. Flying Extension, 5 reps each side

4. Chest Opens, 20 reps

Optional:

5A. Open Books, 5 reps each side 

5B. Fire Hydrants, 5 reps each side

6. Wall Lat Raises, 8 reps

Standing Kickbacks

1. Stand upright, and then bend slightly at the waist. Hold onto the back of a chair or a waist-level bar/object for support.  

2. While keeping your knees bent slightly (especially with your Standing Leg...don’t “lock out” this knee...keep it bent)...and your abs braced, slowly raise the working leg back as high as it will comfortably go as you inhale.

3. Then slowly lower your working leg...don’t lower all the way to a “standing” position...as you exhale. 

Do all reps on one side before switching legs.

Kettlebell Swing: FORM

1. Start by straddling the kettlebell, with your feet set wider than shoulder-widths apart and your knees slightly bent. Be sure to wear flat shoes or go barefoot. Place the kettlebell in front of you.

2. Begin the movement by grabbing the kettlebell with both hands and fold at the hips. Keep your knees bent and really push your Booty back...like you are shutting a car door with your booty, with your hands full of groceries. Keep your back long and look directly out from your eyes in the lowered position, and this will cause your back to arch slightly (and keep it from rounding)...

3. Hike the kettlebell between your legs, just under your booty, as you inhale. Always start the swing in the hike position.

4. Then, unfold at the hips (and reverse your deadlift position) by forcefully thrusting your hips forward to a TALL standing plank...as you exhale. Keep your shoulders down and upper back engaged. Feel like your feet are in cement shoes. 

Just guide the kettlebell up with your arms, don't force it at all.


 Squeeze your glutes at the top of the movement!!! And repeat.

Kettlebell Swing: REPS + SETS

The Kettlebell Swing is QUEEN for a lifted, perky, firm Booty! Also great for burning fat when combined with good food and good sleep. 🙂

And you don't need a ton of time or reps, especially when you're getting started--to do both of these things!^^

First, focus on becoming a Form Master with the initial Rep + Set recommendation. Once you feel confident AND this workout becomes too easy--you can add Reps and Sets. In Month 2 & 3, I have more progression strategies--but for now, go for:

Rock Your Sets

Workout 1: 55 Reps (5 sets of 10 reps, resting 45 seconds or a little more in-between...then, 1 set of 5 reps to end.

Directions: Rock Your Sets

Use a timer on your phone or a second hand on a wall clock.  Your goal is to do each set of swings and then rest 45 seconds (or more, if needed!)  So for example, you swing 10 times, and then rest to power up to rock your next set of 10 swings.


Week 2: Try to do 65 reps if possible (with good form & staying in a FLOW with the workouts--don't goo too crazy bc you want to keep going with your Consistency!!) 

And add a set of 10 reps each week if you can (Week 3: do 75 reps...Week 4, do 85 reps)


Wall Sits

1. When performing this exercise, ensure your knees don’t move forward past your toes.   

2. Keep your knees at 90 degrees (or a little above) and hold. Set a timer on your phone and place it on your knees.  

3. Push your heels into the ground, while pushing the back of your hips, the area between your shoulder blades & head against the wall. 

*Be sure to leave enough energy to be able to scootch up the wall at the end of the move.

Bodyweight or Dumbbell Face Pulls

This is a great exercise to learn & do with just your bodyweight! Imagine that you're using a resistance band or gym cable machine & just use your bodyweight& then advance to using a pair of light dumbbells:

1. Get into an Athletic Stance with knees bent, chest & booty out...and fold at the waist so that you have a long back.

2. Stand with your feet shoulder-width apart, with your knees slightly bent. Brace your abs. Grip your imaginary dumbbells with palms facing each other...OR hold your dumbbells horizontally, with palms facing each other.

3. Be sure to keep your elbows down below your shoulder. You don’t want to raise them to the level of your shoulder.


4. Then pull towards your ears... You'll be working your rear delta and getting the external rotation of the shoulder to work your rotator cuff as well. 

5. Make sure to squeeze and hold for a second in the fully rotated/contracted position...then slowly return dumbbells to the starting position.

Completely release your muscles and reset--before starting the next rep! Think of doing 12 sets of 1 rep (instead of 12 reps in 1 set).



As you wait for your kettlebell and/or Week 1 to learn the Swing!:

Standing booty squeeze

1. Let's build that mind-booty muscle connection! Stand with your feet a little less than shoulder-widths apart and your knees slightly bent. 

2. Squeeze & release your glutes at the same time that you squeeze & open both hands. 

Squeeze & hold the squeeze for 3 seconds before you release! Go for 5 to 10 reps.

Defensive Slides

1. This move is going to help you learn the Hip Folding, booty-out and Chest Up position! And it’s fun to do 🙂

Place your feet shoulder widths apart and keep your head facing forward...Keep your toes pointing forward and keep your knees tracking over your toes. Hold your arms out in front of you, in an athletic defensive position.

With your core braced, bend your knees, sit back in your hips and push your butt out (like you’re shutting a car door with heavy groceries in your hand) as you begin your descent. Sit back with your hips until you feel strong and grounded in this position, with a slight stretch in this position (no need to sink really low, stay more upright so that you have more ease of movement) 

2. Keeping the weight on your heels and pushing your knees out, slide your leg to the side and step outwards...and then pull your other leg in...moving “defensively,” side stepping across the room in one direction...and then side step back across the room in the opposite direction.  Feel your side glutes work!

Stiff legged Deadlifts (slow & explosive)

1. Start by holding two dumbbells in front of you at arm's length. Stand with your torso straight and your legs shoulder-width apart. Your knees should be slightly bent...and be sure to keep your feet pointed forward. This is your starting position. 

2. Keeping your knees bent, lower your weights to your mid-shin (or until you feel a stretch in your Hamstrings, by folding at the waist and Driving your Hips BACK. Allow the weights to lower parallel to your thighs & shins, staying close to your body. Keep your eyes and face looking outward, which will allow a slight arch in your back. 

Exhale as you perform this movement. Feel like you’re folding at the hip...while pushing a car door shut with your booty. Drive your Hips BACK. Allow a slight arch in your back as you look out from the fully lowered position.

3. Then, reverse the move to bring your torso up straight again by extending your hips (drive hips forward) and keeping your torso straight & long... DRIVE your FEET into the FLOOR on your way up...and be sure to squeeze your glutes at the top of the movement. 


Observe the slow tempo for most reps & try a few faster, explosive ones!

Wall Plank

1. Let's practice standing tall & bracing your Abs. Lean your weight on folded arms, palms flat on the wall and rising up on the balls of your feet.

2. Exhale...*brace* your core...and squeeze your glutes! Hold for 10 seconds.

3. Then return to the standing position, by pressing off the wall and keeping your abs braced.

Hike Touch & Air swings (with chair)

1. Start by placing a chair behind you, about a foot away. Place your feet slightly wider than shoulder-widths apart and your knees slightly bent. Be sure to wear flat shoes or go barefoot. 

2. Hike position first:

Begin the movement by reaching through your legs with both hands and fold at the hips. Keep your knees bent and really push your Booty back...like you are shutting a car door with your booty, with your hands full of groceries. Keep your back long and look directly out from your eyes in the lowered position, and this will cause your back to arch slightly (and keep it from rounding)...

3. Reach through your legs, just under your booty, as you inhale...and reach for the seat of the chair. You want to always start the swing with a kettlebell in this "hike" position.

4. Then, unfold at the hips (and reverse your deadlift position) by forcefully thrusting your hips forward to a TALL standing plank...as you exhale. Keep your shoulders down and upper back engaged. Feel like your feet are in cement shoes. 

Gently lift your long arms up & through your legs (keeping the sides of your hands together & fingers extended). As you finish the hip thrust & end in the tall standing plank--your arms should stay below shoulder-height..


 Squeeze your glutes at the top of the movement!!! And repeat.

*If you have to order & wait for your kettlebell, you can do the KB Workout Day with sets of Air Swings OR Dumbbell Swings (use one dumbbell & grasp one bell with both hands). 

Booty Pump

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Kettlebell Swing


Muscle Group: Posterior Chain + Glutes

Exercise type: Dynamic


Form Instructions:

1. Start by straddling the kettlebell, with your feet set wider than shoulder-widths apart and your knees slightly bent. Be sure to wear flat shoes or go barefoot. Place the kettlebell in front of you.

2. Begin the movement by grabbing the kettlebell with both hands and fold at the hips. Keep your knees bent and really push your Booty back...like you are shutting a car door with your booty, with your hands full of groceries. Keep your back long and look directly out from your eyes in the lowered position, and this will cause your back to arch slightly (and keep it from rounding)...

3. Hike the kettlebell between your legs, just under your booty, as you inhale. Always start the swing in the hike position.

4. Then, unfold at the hips (and reverse your deadlift position) by forcefully thrusting your hips forward to a TALL standing plank...as you exhale. Keep your shoulders down and upper back engaged. Feel like your feet are in cement shoes. 

Just guide the kettlebell up with your arms, don't force it at all.


 Squeeze your glutes at the top of the movement!!! And repeat.

Close

Standing booty squeeze


Muscle Group: Glutes

Exercise type: Mind/Muscle


Instructions:

1. Let's build that mind-booty muscle connection! Stand with your feet a little less than shoulder-widths apart and your knees slightly bent. 

2. Squeeze & release your glutes at the same time that you squeeze & open both hands. 

Squeeze & hold the squeeze for 3 seconds before you release! Go for 5 to 10 reps.

Close

Defensive slides


Muscle Group: Quads + Side Glutes

Exercise type: Push/Pull


Instructions:

1. This move is going to help you learn the Hip Folding, booty-out and Chest Up position! And it’s fun to do 🙂

Place your feet shoulder widths apart and keep your head facing forward...Keep your toes pointing forward and keep your knees tracking over your toes. Hold your arms out in front of you, in an athletic defensive position.

With your core braced, bend your knees, sit back in your hips and push your butt out (like you’re shutting a car door with heavy groceries in your hand) as you begin your descent. Sit back with your hips until you feel strong and grounded in this position, with a slight stretch in this position (no need to sink really low, stay more upright so that you have more ease of movement) 

2. Keeping the weight on your heels and pushing your knees out, slide your leg to the side and step outwards...and then pull your other leg in...moving “defensively,” side stepping across the room in one direction...and then side step back across the room in the opposite direction.  Feel your side glutes work!

Close

Stiff legged Deadlifts


Muscle Group: Hamstrings + Glutes

Exercise type: Pull


Instructions:

1. Start by holding two dumbbells in front of you at arm's length. Stand with your torso straight and your legs shoulder-width apart. Your knees should be slightly bent...and be sure to keep your feet pointed forward. This is your starting position. 

2. Keeping your knees bent, lower your weights to your mid-shin (or until you feel a stretch in your Hamstrings, by folding at the waist and Driving your Hips BACK. Allow the weights to lower parallel to your thighs & shins, staying close to your body. Keep your eyes and face looking outward, which will allow a slight arch in your back. 

Exhale as you perform this movement. Feel like you’re folding at the hip...while pushing a car door shut with your booty. Drive your Hips BACK. Allow a slight arch in your back as you look out from the fully lowered position.

3. Then, reverse the move to bring your torso up straight again by extending your hips (drive hips forward) and keeping your torso straight & long... DRIVE your FEET into the FLOOR on your way up...and be sure to squeeze your glutes at the top of the movement. 


Observe the slow tempo for most reps & try a few faster, explosive ones!

Close

Bodyweight or Dumbbell Face Pulls


Muscle Group: Rear Delts

Exercise type: Pull


Instructions:

This is a great exercise to learn & do with just your bodyweight! Imagine that you're using a resistance band or gym cable machine & just use your bodyweight& then advance to using a pair of light dumbbells:

1. Get into an Athletic Stance with knees bent, chest & booty out...and fold at the waist so that you have a long back.

2. Stand with your feet shoulder-width apart, with your knees slightly bent. Brace your abs. Grip your imaginary dumbbells with palms facing each other...OR hold your dumbbells horizontally, with palms facing each other.

3. Be sure to keep your elbows down below your shoulder. You don’t want to raise them to the level of your shoulder.


4. Then pull towards your ears... You'll be working your rear delta and getting the external rotation of the shoulder to work your rotator cuff as well. 

5. Make sure to squeeze and hold for a second in the fully rotated/contracted position...then slowly return dumbbells to the starting position.

Completely release your muscles and reset--before starting the next rep! Think of doing 12 sets of 1 rep (instead of 12 reps in 1 set).

Close

Wall Sits


Muscle Group: Quads

Exercise type: Isometric


Instructions:

1. When performing this exercise, ensure your knees don’t move forward past your toes.   

2. Keep your knees at 90 degrees (or a little above) and hold. Set a timer on your phone and place it on your knees.  

3. Push your heels into the ground, while pushing the back of your hips, the area between your shoulder blades & head against the wall. 

*Be sure to leave enough energy to be able to scootch up the wall at the end of the move.

Close

Hike Touch & Air swings (with chair)


Muscle Group: Posterior Chain

Exercise type: Pull


Instructions:

1. Start by placing a chair behind you, about a foot away. Place your feet slightly wider than shoulder-widths apart and your knees slightly bent. Be sure to wear flat shoes or go barefoot. 

2. Hike position first:

Begin the movement by reaching through your legs with both hands and fold at the hips. Keep your knees bent and really push your Booty back...like you are shutting a car door with your booty, with your hands full of groceries. Keep your back long and look directly out from your eyes in the lowered position, and this will cause your back to arch slightly (and keep it from rounding)...

3. Reach through your legs, just under your booty, as you inhale...and reach for the seat of the chair. You want to always start the swing with a kettlebell in this "hike" position.

4. Then, unfold at the hips (and reverse your deadlift position) by forcefully thrusting your hips forward to a TALL standing plank...as you exhale. Keep your shoulders down and upper back engaged. Feel like your feet are in cement shoes. 

Gently lift your long arms up & through your legs (keeping the sides of your hands together & fingers extended). As you finish the hip thrust & end in the tall standing plank--your arms should stay below shoulder-height..


 Squeeze your glutes at the top of the movement!!! And repeat.

*If you have to order & wait for your kettlebell, you can do the KB Workout Day with sets of Air Swings OR Dumbbell Swings (use one dumbbell & grasp one bell with both hands). 

Close

Wall Plank


Muscle Group: Abs

Exercise type: Isometric


Instructions:

1. Let's practice standing tall & bracing your Abs. Lean your weight on folded arms, palms flat on the wall and rising up on the balls of your feet.

2. Exhale...*brace* your core...and squeeze your glutes! Hold for 10 seconds.

3. Then return to the standing position, by pressing off the wall and keeping your abs braced.

Close

Standing Kickbacks


Muscle Group: Glutes

Exercise type: Pull


Instructions:

1. Stand upright, and then bend slightly at the waist. Hold onto the back of a chair or a waist-level bar/object for support.  

2. While keeping your knees bent slightly (especially with your Standing Leg...don’t “lock out” this knee...keep it bent)...and your abs braced, slowly raise the working leg back as high as it will comfortably go as you inhale.

3. Then slowly lower your working leg...don’t lower all the way to a “standing” position...as you exhale. 

Do all reps on one side before switching legs.

Close